Good partner mobility warm up including a shoulder movement that was brutally good. Also reverse grip pass thrus - great for forearm tendons.
Push ups - 3 hand postions both wide and narrow
Bench with kettlbell on bands for stability work. 5 rounds of 3
Bench - Speed off the bottom sets of 3 for 8 rounds at 155
5 rounds at easy pace - everything unbroken - just breath + move
Modified the run as I was running out of time. Did all sets of all movements unbroken. Tried to keep an even pace for each round and limit time between movements. Striving for consistency, full range of motion and limited resting between movements. Hardest part were the HSPU which I did strict. Im just not very fast or strong on them.